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10 Horizontal Pulling Exercises (+20 Mins Workout)

Ritchie is big into his fitness and sports. He loves writing about how to keep healthy in a fun way!

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When it comes to back training, people usually think of vertical pulling exercises like pull-ups and chin-ups. While these are great exercises, horizontal pulling movements are often overlooked.

Horizontal pulling exercises help to build a wide, muscular back and can be done with a variety of different implements, such as a barbell, dumbbells, or resistance bands.

Here are 10 great horizontal pulling exercises for back muscles:

1. Seated Row

One of my favorite horizontal pulling exercises for activating back muscles is the seated row. This exercise can be done with a variety of different implements, such as a barbell, dumbbells, or resistance bands.

To do this exercise, simply sit on a bench or chair with your back straight and feet planted firmly on the ground. Grab the implement you are using with both hands and pull it towards your chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement and then slowly lower the weight back to the starting position.

2. Bent-Over Row

The bent-over row is another great exercise for back muscles. This exercise can also be done with a variety of different implements, such as a barbell, dumbbells, or resistance bands.

To do this exercise, simply stand with your feet shoulder-width apart and bend at the waist until your torso is parallel to the ground. Grab the implement you are using with both hands and pull it towards your chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement and then slowly lower the weight back to the starting position.

3. Chest Supported Row

This again is another great exercise that can be done with a variety of different implements, such as a barbell, dumbbells, or resistance bands.

To perform a chest supported row you need to set a bench up in an incline position. Lie face down on the bench and grab the weight with both hands. Row the weight up towards your chest and then lower it back down to the starting position.

4. Inverted Row

This is a great bodyweight exercise that can be done with a barbell, Smith machine, or TRX straps.

To do this exercise, set a barbell up in a rack at about waist height. Grab the bar with an overhand grip and hang from it so that your body is in a straight line from head to toe. Pull yourself up until your chin is over the bar and then slowly lower yourself back down to the starting position.

5. Single Arm Row

The single arm row is a great exercise for targeting the back muscles, especially the lats. This exercise can be done with a dumbbell or kettlebell.

Simply place one hand on a bench or chair and bend at the waist until your torso is parallel to the ground. Grab the weight with your other hand and pull it up towards your chest, keeping your elbow close to your body. Squeeze your shoulder blade at the top of the movement and then slowly lower the weight back to the starting position. Repeat on the other side.

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6. Band Pull-Apart

This is a great exercise for targeting the rear deltoids and upper back muscles. This exercise can be done with a resistance band.

To do this exercise, simply grab a resistance band with both hands and pull it apart. Keep your arms straight and your back muscles engaged. Squeeze your shoulder blades together at the top of the movement and then slowly release the tension on the band.

7. Barbell Rows

This is one of my go-to's when working back muscles. The barbell row is a great exercise for targeting the lats, traps, and rhomboids.

Here you need to stand with your feet shoulder-width apart and bend at the waist until your torso is parallel to the ground. Grab the barbell with an overhand grip and pull it up towards your chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement and then slowly lower the weight back to the starting position.

8. Dumbbell Rows

Dumbbell rows are a great exercise for targeting the back muscles, especially the lats. This exercise can be done with one dumbbell or two dumbbells.

If you are using one dumbbell, place your knee and hand on a bench or chair. Bend at the waist until your torso is parallel to the ground. Grab the dumbbell with your other hand and pull it up towards your chest, keeping your elbow close to your body.

Squeeze your shoulder blade at the top of the movement and then slowly lower the weight back to the starting position. If you are using two dumbbells, simply stand with your feet shoulder-width apart and bend at the waist until your torso is parallel to the ground.

Grab a dumbbell in each hand and row them up towards your chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement and then slowly lower the dumbbells back to the starting position.

9. Pull-Ups

Pull-ups are a great exercise for targeting the lats, traps, and rhomboids. This exercise can be done with or without weight.

To do a pull-up, simply grab a bar with an overhand grip and hang from it. Pull yourself up until your chin is over the bar and then slowly lower yourself back down to the starting position. If you are having trouble doing pull-ups, try using a resistance band or jumping up to get your chin over the bar.

10. Lat Pulldown

This is another great exercise for targeting the latissimus dorsi (lats). This exercise can be done with a machine or with a resistance band.

To do this exercise, simply sit down and grab the bar or resistance band with an overhand grip. Pull the bar or resistance band down towards your chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the bottom of the movement and then slowly release the tension on the bar or resistance band.

20 Minute Horizontal Pulling Workout

If you are looking to put the above into practice , check out this 20 minute horizontal pulling workout. This workout can be done with or without weight.

1. Band Pull-Apart - 2 sets of 10 reps

2. Dumbbell Rows - 2 sets of 10 reps (each side)

3. Pull-Ups - 1 set of 10 reps

4. Lat Pulldown - 2 sets of 10 reps

5. Bent Over Row - 2 sets of 10 reps

6. Reverse Flyes - 2 sets of 10 reps (each side)

7. Face Pulls - 2 sets of 10 reps

8. Seated Row - 2 sets of 10 reps

This workout hits all the major back muscles and will help you build a strong and muscular back. Give it a try and let me know how you do! Thanks for reading.

Final Thoughts

There you have it, 10 of the best exercises for targeting the back muscles. These exercises are great for building strength and muscle mass.

If you are looking to put these exercises into practice, be sure to check out the 20 minute horizontal pulling workout. This workout hits all the major back muscles and will help you build a strong and muscular back.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Ritchie Hughie

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